Now,
With full awareness,
Transition to Shavasana.
Shavasana.
Lying down on your back,
In a comfortable and supportive supine position.
Gently separating the arms and legs.
From the torso.
Arms slightly bent.
With the palms facing skyward.
Fingers gently curled inwards.
Feet gently turn outward.
Allowing the spine to be supported and straight.
Perhaps using a pillow or cushion for support underneath the head and knees.
Covering your whole body.
With a blanket.
Perhaps wearing an eye mask or an eye pillow for additional support.
Gently tucking in the chin and shoulder blades.
Allowing the chest to open.
So as to invite peace and contentment at the sacred heart space.
Relaxing the hinges of the jaw.
Lying the lips to part.
Dropping all expression from the face.
Mentally drawing three circles of golden light.
Fully surrounding you.
And protecting you.
Observing your whole body.
Surrounded by the circles of light.
Let your mind melch into the experience of your energy body.
Relaxing even more.
Resting here.
Allowing the body to sink deeper and deeper.
Into the omnipresent field of gravity.
Feeling your whole body.
Becoming heavier and heavier.
Making any final adjustments now.
To be five or even one percent more comfortable.
Knowing that this investment can deepen your relaxation.
And help you achieve an even more profound meditative experience.
Settling in now.
Becoming aware of the surfaces that support your body.
The space that your body occupies on the floor.
From head to toe.
Of the subtle movement of your abdomen.
Rising and falling to the rhythm of your breath.
Now bring your breath into awareness.
Become aware of your natural breath.
Observing the breath as it rises with the inhalation.
And falls with the exhalation.
Do not try to control nor change the breath.
Simply witness it.
Observing the gentle movements of your natural breath pattern.
Observe the sensations of breath.
The nostrils.
The cool touch of air with each breath in.
The warm touch of air with each breath out.
Sensing the moisture or dryness or the absence of sensations of the sinus cavities.
Noticing the refreshing cool splash of air at the back of the throat with each breath in.
And the warm currents of air moving across the skin of the upper lip.
Tiny hairs and muscles on the upper lip.
Surrounded by warm currents of air with the exhale.
Remain connected to every breath in and every breath out.
Noticing if the breath is fast or slow.
Deep or shallow.
Ragged or smooth.
Simply relaxing and witnessing the breath.
No matter what's happening.
Allow the breath to be just as it is.
And allow yourself to be just as you are.
Now follow my guidance as we begin the star breath.
Bring your breath and awareness to the center of the chest.
Resting breath and awareness at the sacred heart space.
And feel as though you can breathe in and out through the center of the chest.
Softening and easing.
As you breathe in and out through the center of the chest.
Taking 12 deep and relaxed breaths at the center of the chest.
Allowing the breaths to be smooth,
Continuous and deep.
Without any pauses or any jerkiness in the breath.
On your next breath in,
Allow breath and awareness to travel from the heart center.
All the way down your right leg to the tips of the toes.
And as you exhale,
Allow breath and awareness to flow from the tips of the toes of the right foot.
Back up to the center of the chest.
Repeating this breath nine more times.
An unbroken stream of breath and awareness.
From the center of the chest all the way down to the tips of the toes of the right foot.
And as you exhale,
Breath and awareness returning from the tips of the toes back to the center of the chest.
On your next breath in,
Allow breath and awareness to travel down from the center of the chest along the spine.
All the way down to the base of the spine and perineum.
And as you exhale,
Allow breath and awareness to travel back up to the center of the chest.
Each time you breathe in,
Notice the sensations of the solar plexus,
The pelvic center and perineum.
Each time you breathe out,
Notice the sensations at the pelvic center,
Solar plexus and heart center.
Allow breath and awareness to sweep from the heart center all the way down to the perineum and back.
For a total of 10 breaths.
On your next breath in,
Allow breath and awareness to travel from the heart center all the way down your left leg to the tips of the toes.
And as you exhale,
Allow breath and awareness to flow from the tips of the toes of the left foot back up to the center of the chest.
Repeating this breath nine more times.
An unbroken stream of breath and awareness from the center of the chest all the way down to the tips of the toes of the left foot.
And as you exhale,
Breath and awareness returning from the tips of the toes back to the center of the chest.
On your next breath in,
Allow breath and awareness to travel from the heart center all the way down your left arm to the fingertips.
And as you exhale,
Allow breath and awareness to flow from the fingertips of the right hand back up to the center of the chest.
Repeating this breath nine more times.
An unbroken stream of breath and awareness from the center of the chest all the way down to the fingertips of your left hand.
And as you exhale,
Breath and awareness returning from the fingertips back to the center of the chest.
On your next breath in,
Allow your breath connected awareness to move up along the spine all the way up to the crown of the head.
And as you exhale,
Allow your breath connected awareness to sweep down from the crown of the head back down to the center of the chest.
Repeating this breath for a total of 10 times.
Each time you inhale,
Noticing the sensations at the pits of the throat,
The nostrils,
The inner corners of the eyes,
The eyebrow center,
The center of the forehead.
And the crown of the head.
And as you exhale,
Noticing sensations in the center of the forehead,
The eyebrow center,
The inner corners of the eyes,
The nostrils,
The pits of the throat.
And the center of the chest.
On your next breath in,
Allow breath and awareness to travel from the heart center all the way down your right arm to the fingertips.
And as you exhale,
Allow breath and awareness to flow from the fingertips of the right hand back up to the center of the chest.
Repeating this breath nine more times.
An unbroken stream of breath and awareness from the center of the chest all the way down to the fingertips of the right hand.
And as you exhale,
Breath and awareness returning from the fingertips back to the center of the chest.
And now,
On your next breath in,
Allow your breath connected awareness to sweep through the entire body from the center of the chest to each of the extremities,
Perineum,
And the crown of the head.
And as you exhale,
Allowing your breath connected awareness to return to the center of the chest.
Continue to breathe in this way for several breaths.
Breathing in fresh vital life force energy,
Replenishing,
Restoring,
And renewing all tissues of the body.
And breathing out,
Releasing any stored tension,
Holding that was trapped deep within the cells of your body.
Breathing in and breathing out,
Your breath expanding with the inhalation,
Your whole body invigorated with fresh energy.
And as you exhale,
Your body relaxing and releasing what it no longer needs.
Breathing in this way for a total of 36 breaths.
As you continue to breathe,
Allow your awareness to become more refined,
Noticing the subtle flows of energy as you become one with the boundless field of energy.
Extending everywhere,
A whole separation between the borders of your body,
The inside of your body,
And the external world.
Dissolving in a background of evenly hovering awareness.
Experience silence and stillness extending everywhere.
Allowing the breath to breathe itself as you enter an effortless state.
Bring your awareness back to the movement of breath at the bridge between the nostrils.
Becoming aware of the smoothness of the breath,
The relative quietness of the mind,
The stillness and relaxation of the physical body.
Slowly start to come out of shavasana and sit in a comfortable meditative posture while still maintaining your eyes closed.
Know that you can come back to this practice again and again.
Bringing your hands together in prayer position as we bow down in namaste.
Rubbing the palms of the hands together,
Generating friction and heat.
Impressing the palms of the hands against the closed eyelids,
Gently warming up the eyes as we take a deep breath in and exhale for a deep sigh.
Taking one more deep breath in and letting go even more for an even deeper sigh.
Last one,
Taking another deep breath in and letting go even more.
Slowly withdrawing the hands as we gently open the eyes and gaze upon the lines of the palms of the hands.
The practice is now complete.
Shanti shanti shanti hi hari om
